A proper gait is essential for a runner. Having a proper gait not only reduces your risk of injury, but it also leads to more efficient and stable running. If you are a runner, learn to improve your gait so you can keep yourself safe and avoid unnecessarily overworking your body.

Steps

Method1

Focusing On Stride

1

Determine your foot strike. The way your foot falls onto the ground is one of the most important things about your gait. The foot strike impacts the way you absorb shock and how fast you run. It also helps you choose running shoes. The way your foot falls on the ground also leads to certain runner’s injuries. The different types of foot strikes include:[1]

Heel strike. This occurs when you put the ground with your heel first. After your heel hits the ground, you follow through with the middle of your foot, then the front, then the toes.

Midfoot strike. This occurs when you land around the ball of your foot. Usually the heel hits next, then follows through to the toe.

Forefoot strike. This occurs when you land on the front of your foot, around your toes. If you have this foot strike, your heel rarely touches the ground. This is common for people who sprint.

2

Find the foot strike that works for you. Studies and experts disagree about which foot strike is the best. Some say that a heel strike should be avoided because it causes more impact and injury and leads to overstriding. Others think forefoot strikes should be avoided unless you sprint while some think forefoot strikes are the best. Despite this conflicting information, many professional and recreational runners believe that foot strike isn't as important as stride length.[2][3][4][5]

Generally, heel strike running is slower than forefoot running.

Forefoot running generally leads to less impact and strain. However, forefoot running may cause problems if you don't have proper hip extension. This might lead to overstriding.

Heel strikes are associated with more impact, strain, and overstriding. However, if you shorten your stride and still heel strike, you may be using your best gait. The key is to not overstride and keep your feet close to your body as you run.

3

Shorten your stride. No matter what kind of foot strike you use when you run, making sure you land with your feet closer to your body will improve your stride. Shortening your stride so it’s closer to the body helps reduce the risk of stress on your muscles and bones, along with helping make you a more efficient runner. Many experts believe that a shorter stride length is the key to a successful gait, not foot strike.[6]

Most shorter strides result from midfoot or forefoot strides.

Focus on shortening your stride as you run. Think about where your feet land. If they are landing too far out in front of your, whether you strike on your toe, midfoot, or heel, you need to shorten the stride.

Overstriding leads to decreased performance, along with higher risk of injury.

Some people think a midfoot strike is best for a shorter stride, while others think a forefoot strike is better, but people with a heel strike can also have a shorter, more efficient stride. Since some experts claim a midfoot strike is better, you may want to try changing to a midfoot strike. However, the most important thing to consider when you run is keeping your legs closer to your body, as close to underneath your hips and shoulders as you can, as you stride forward.

4

Buy the proper shoes. Getting the right stride and foot fall may depend on the shoes you wear. Try wearing lighter shoes that have a flatter angle from heel to toe. This doesn't mean to buy minimalist shoes. The flatter shoe bottom can help improve your gait.[7]

You should also buy shoes that fit properly. Your feet expand when you run, so buying shoes that accommodate that is important. You should also buy shoes that keep your foot in place. Many specialty running stores and some sports stores provide help fitting you with the proper shoes.[8]

You can also go to a running store to have your gait analyzed. This can help you determine what strike you have, if you are overstriding, and what kinds of shoes may be helpful for you.

5

Determine if you need to change your stride. Think about the reasons you want to change your stride. Did someone tell you that you are running wrong? Do you want to improve your speed? Are you getting injured? Figuring out why you want to improve your gait can help determine if you really should work on it.[9]

The main reason you should change your gait, stride, or foot fall is if you are getting injured repeatedly.

Most running experts suggest working on cadence to improve running. Stride length can also influence speed.[10]

If you are running, improving, and not getting injured, there may be no reason to change your gait.

6

Work on changing your strike and stride over a period of time. You can’t change your foot strike or your stride length overnight. You have to retrain your body to work with the new muscle movements. Your body is used to the stride and strike you use now, so prepare to spend two to three months working on changing your stride.[11]

If you are shortening your stride, your muscles are going to have to adjust. They will tighten and shorten as you run differently. Let your body slowly and naturally adapt to the new muscle movement and needed length.

Changing your foot strike and stride will take some mental awareness. This can be difficult, especially if you let your mind relax or focus on your music as you run. You will have to think about each step you land, such as making sure you use a midfoot strike instead of a heel strike.

Spend one to two minutes at a time focusing just on your form. Try it after each ten minutes you run or after each mile.

Method2

Working On Proper Form

1

Improve your cadence. One way to help your gait is to improve your cadence. Cadence is your running rhythm, that is, how many times your foot hit the ground. Improving your cadence helps you improve your stride by helping you shorten it. Proper cadence helps you have a better gait.[12]

The ideal is to have at least 90 steps per minute. You can use running devices with GPS that can log this.

If you don’t have something that will count your steps for you, count the number of steps you land in 15 seconds. You should land 22 or 23 steps in 15 seconds.

Proper cadence of at least 90 strikes per minute will help you refrain from overstriding.

2

Work on your posture. Posture is very important for your running gait, and a proper gait is impossible with the correct posture. Poor posture causes your body to work harder, your muscles to overwork, and restricts blood and oxygen flow.[13]

To get the proper posture, keep your back and spine straight. Don’t make it too straight but try to reduce the bend or slump in your posture. Keep your shoulders back, down, and relaxed with your chin up, looking at the horizon.

You should not bend forward at the waist.

3

Adopt proper body positioning. Holding your body in the proper positions can help improve your gait. Keeping your muscles strong and at the proper place makes your muscles have to work less so you can run more efficiently.[14]

Hold your core tight. Your abs, hips, and glutes should be strong and stable while you are running. You shouldn’t be bent forward or moving side to side.

Your arms should be at a 90 degree angle or less. Your arms should be rhythmic and relaxed as they move back and forth. Don’t pump your arms. Keep your hands close to the sides of your body.

4

Breathe properly. Breathing is important for running. You should learn how to breathe from your belly. Instead of focusing your breath in your chest, you should breathe from lower down.[15] Breathing helps your gait by helping you gain the most efficiency for your effort.

When you breathe, your abdomen should be expanding and contracting instead of your chest. You can practice breathing from your belly when you are at rest, and focus on proper belly breathing while running.

This method of breathing is more efficient, allowing your body to have access to more oxygen as you run.

5

Focus on the basics. Instead of timing yourself or trying to hit the next milestone, focus on the basics. Think about stride length, cadence, breathing, and foot strike. Work on posture and positioning. Just enjoy the feeling of running. Reexamining the basics of your form can help you improve your gait by adjusting any underlying weaknesses.[16]

Take a few days or a week and get rid of your watch, GPS tracker, or anything else you use to chart your runs. Instead, just focus on the running.

Method3

Performing Conditioning Exercises to Improve Gait

1

Work on flexibility. Flexibility is important for promoting ease of bodily movement. Flexibility for running should not only be in the muscles, but also tendons, ligaments, and joints. Limited flexibility will restrict your body’s movement.[17] With better flexibility, you can increase your hip extension, your calf motion, and the overall movement of your legs, which can help improve your gait.

Having flexible muscles also helps reduce the chance of pulled muscles.

2

Do calf raises. Calf raises help both with strength and also with flexibility, which can help reduce calf-related injuries. Calf raises also help increase your cadence, which is one of the most important parts of improving your gait. You should perform this exercise barefoot.[18]

Stand on the edge of a step, with the ball of your feet and toes on the step. Move one foot back to where just your toes are resting on the step. Lower the one foot slowly until your heel touches the ground below.

Slowly, lift yourself with both feet. Then, lower yourself with the one foot again.

Perform three sets of 12 to 15 reps on each leg.

3

Practice high knees. High knees can help improve your hip flexors, along with helping with your stride. Having strength in your hip flexors can help you work on shortening your stride and improving cadence, both pivotal to a better gait. You can do this exercise slowly to work on flexibility, and also do it faster to work with stride.[19][20]

Stand with feet shoulder-width apart. You should contract your abs and keep them tight and strong during this exercise. If you are having trouble balancing, you can do this exercise leaning against a wall.

Bring one leg up while bending the knee. Tighten the glute muscles on the standing leg side to help stabilize. You should lift the leg until it forms a 90 degree angle, the thigh at hip level and parallel to the floor.

Slowly lower the leg and repeat with the opposite leg.

To do this as a faster drill, push the leg up from the ground, bending your knee until it’s at a 90 degree angle and the thigh is parallel to the floor. Let the leg fall using your core to lower the leg with a soft, flat landing.

4

Try butt kickers. Butt kickers help work on the range of motion of your legs. They help improve your cadence and strengthen your recovery, which leads to a better gait. With more practice, you will improve your flexibility, giving your legs more movement.[21]

Run in place using only your feet and calves to push off instead of your thighs. Your thighs should remain relatively still. Instead, kick back from the knee so that your heel makes contact with your glutes. Your goal should be to work up to your heel being able to hit your glute.

5

Do a lunge. Lunges help strengthen your glutes so you can work on your range of motion. Lunges also help work on hip extension and pelvic and torso stabilization. Range, extension, and stabilization helps improve posture, stride, and cadence of your gait.[22]

Step forward for a longer stride than your normal stride. Place your weight in your front leg until both knees are at 90 degree angles. Keep your abs tight and stable.